The four muscles that make up your quadriceps contribute to hip flexion and knee extension. If your quads are short and tight, your hip and knee joint range of motion are likely compromised, making basic activities -- such as climbing stairs -- a challenge. If you’re an athlete, tight quads can hinder your performance and leave you more susceptible to injury. Basic stretches can help you lengthen your quads, but you must be vigilant about proper form, pulling back immediately if you experience pain. Always stretch both legs, even if you sense that one is tighter than the other.

Step 1

Stand facing a wall, placing your left hand on the wall for support. Bend your right knee and grasp the instep of your right foot with your right hand. Engage your abdominal muscles, and gently pull the foot toward your buttocks. Aim to position your right knee alongside your left knee – holding your right thigh parallel to your left -- but only if doing so does not cause pain in your bent knee. If you feel pressure in the knee area, try grasping the working foot with the opposite hand, drawing your foot diagonally across the buttocks. Bob Anderson, author of “Stretching,” claims this variation of the standing quad stretch targets the muscles from a more natural angle, which might be less stressful for the knee.

Step 2

Position a chair 2 or 3 feet behind you, and extend your right leg toward it. Grasp a stable surface for support as you rest the top of your right foot on the seat of the chair. Maintain a straight back with your head over your spine, engage your abdominal muscles and relax both knees slightly. Press your right hip forward slightly, and tighten your gluteal muscles until you feel a stretch along your right quads. You might need to bend your supporting knee slightly to find the point of stretch or to intensify the stretch.

Step 3

Kneel on an exercise mat or folded towel with your legs hip-width apart. Rest the tops of your feet on the floor. With a straight back, tighten your abdominal muscles, and pull your shoulders slightly down and back. Sit back on your heels, and shift your weight back over your calves, placing your fingertips on the floor near your buttocks for support. Keep your feet tucked under your buttocks instead of flaring them out to the side, which can put pressure on the knees. You should feel a mild to moderate stretching sensation in your quads. If you don't, slowly press your knees into the floor, allowing your buttocks to rise off your feet slightly.

Step 4

Lie on your left side on an exercise mat with your legs extended beneath you. Prop your head up on your left hand. Bend your right leg, and take hold of your instep with your right hand. Slowly and gently pull the foot toward your buttocks. When you find the point of stretch, hold for 10 seconds. To intensify the stretch, press your right hip forward while pushing your right foot into your right hand. Anderson notes this is a challenging stretch that might be difficult to maintain for more than a few seconds.

Step 5

Lie on your stomach on an exercise mat. Reach back with your right hand and grasp the instep of your right foot. Draw your foot toward your buttocks until you feel a mild stretch in your quads. Avoid arching your lower back, which can result in back strain. As with the standing quad stretch, you might find it more comfortable to reach for your working foot with the opposite hand.

Tip

Precede your stretching routine with a warmup. Walk or jog lightly in place for five to 10 minutes to raise your core body temperature and increase circulation.

Donna Terbizan, a professor of exercise science, suggests holding a stretch for six to 10 seconds and "lengthening the muscle" – or increasing the stretch -- if you feel the muscle relax during that time period. Others, including the American Council on Exercise, recommend holding a stretch for up to 30 seconds.

Breathe throughout every exercise, attempting to relax as you stretch.

About the Author

Judy Fisk has been writing professionally since 2011, specializing in fitness, recreation, culture and the arts. A certified fitness instructor with decades of dance training, she has taught older adults, teens and kids. She has written educational and fundraising material for several non-profit organizations and her work has appeared in numerous major online publications. Fisk holds a Bachelor of Arts in public and international affairs from Princeton University.